consolidating my 4x a week routine to 3x because of work what do you think? - AnabolicMinds.com

consolidating my 4x a week routine to 3x because of work what do you think?

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    consolidating my 4x a week routine to 3x because of work what do you think?


    old:
    m-chest/biceps
    t-legs
    th-shoulders/triceps
    f-back

    i have had lots of success. working biceps not on back day has given me great success. but have to basically put everything together into a 3x a week mwf because of work
    m-chest/biceps
    w-legs/shoulders
    f-back/trcieps

    here are the exercises they haven't changed from the old routine but i have had to put everything together because of time constraint, do you think my progress will suffer?

    MON: Chest/Biceps
    BB Bench 5x6
    Incline Bench 4x8
    Pec Flys 3x10

    Cable Curls 1x10, 3x8
    DB Curls 1x10, 3x8
    ---------------------------------------------------------
    WED: Legs/ Shoulders
    Military Press 5x6
    Rear Raises 1x10, 2x8
    DB Shrugs 1x12, 2x10

    Squats 5x5
    Lunges 3x10
    Calf Raises 2x10
    ------------------------------------------------------
    FRI: Back/Triceps
    Deadlift 4x5
    Pullups 3x8
    Pulldown/Row 2x8
    BB Rows 5x6

    Dips 1x10, 3x8
    Kickbacks 1x10, 2x8

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    i will give out massive reps, a full 10pts lol if you respond
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    Here I go, get ready to rep me LOL.

    3 days a week should get you results. You can also use a push/pull strategy. Do all pushing movements one training session and pulling movements the next sessions and rotate it that way.

    I like my volume at 12-15 working sets and 3-4 exercises per muscle. Focus on Time Under Tension (TUT), it can help you have more quality workouts as well.
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    Quote Originally Posted by Iron Warrior View Post
    Here I go, get ready to rep me LOL.

    3 days a week should get you results. You can also use a push/pull strategy. Do all pushing movements one training session and pulling movements the next sessions and rotate it that way.

    I like my volume at 12-15 working sets and 3-4 exercises per muscle. Focus on Time Under Tension (TUT), it can help you have more quality workouts as well.
    thanks man, i think i might the push pull thing later on, have been enjoying putting the biceps on a different day
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    I do:

    Cycle 1
    Mon: Chest, delts
    Wed: Back, tri's
    Fri: Legs, bi's
    Adequate rest (2-3 minutes between sets)
    3 sets per exercise . 8-10 reps, 6-8 reps and 2-6 reps. Adding weight each set to obtain rep range.

    Cycle 2
    Mon: A. Chest, delt, back width, back thickness, tri's
    Wed: B. Legs, bi's
    Fri: A
    Mon: B
    Wed: A
    Fri: B
    Done with little rest (60 seconds between sets) and TUT (5-7 full second neg) Lighter weight to keep reps up with the added TUT.
    3 sets each exercise. 8-10 reps, 6-8 reps and 2-6 reps. You can add weight each set but the lack of rest should keep you in rep range.
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    Quote Originally Posted by bpmartyr View Post
    I do:

    Cycle 1
    Mon: Chest, delts
    Wed: Back, tri's
    Fri: Legs, bi's
    Adequate rest (2-3 minutes between sets)
    3 sets per exercise . 8-10 reps, 6-8 reps and 2-6 reps. Adding weight each set to obtain rep range.

    Cycle 2
    Mon: A. Chest, delt, back width, back thickness, tri's
    Wed: B. Legs, bi's
    Fri: A
    Mon: B
    Wed: A
    Fri: B
    Done with little rest (60 seconds between sets) and TUT (5-7 full second neg) Lighter weight to keep reps up with the added TUT.
    3 sets each exercise. 8-10 reps, 6-8 reps and 2-6 reps. You can add weight each set but the lack of rest should keep you in rep range.
    thats looks solid, thanks bpmartyr, i'll see how my new setup goes, i'll try out your suggestion when things go stale.

    what do you think about my choices of exercises and sets?

    thanks
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    Quote Originally Posted by StellaArtois View Post
    thats looks solid, thanks bpmartyr, i'll see how my new setup goes, i'll try out your suggestion when things go stale.

    what do you think about my choices of exercises and sets?

    thanks
    I think it looks good. Important thing is to change it up every now and again when you quit responding.
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html
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    Quote Originally Posted by bpmartyr View Post
    I think it looks good. Important thing is to change it up every now and again when you quit responding.
    definitely agree
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    just a little update, so today i did legs and shoulders, and had enough time to finish however one thing occurred to me. i did cardio the day before, slow paced at about 30-40 min and today doing squats i had to force my last set. sitting now at home their killing me, i feel like having an advil. should i lower the weight on squats?
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    if you are still handing out them big 10 reps then i'll answer Nah, don't lower the weight. If you are still in the end getting as much time inbetween doing legs and doing them again, then after a week or two I think it will stabilize out
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    every other day equals 3x one week, 4x the next, 3x one week, 4x the next.

    Would that work for ya?
  

  
 

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